Pretty Ricky busts up his Chicklets...and keeps going. Hard core man.

Treadmill is all the way up 2 floors from the weightroom. How long of a jump rope do you think to sub for 400m run?

score one for the rings.

Yikes. I hope you have good dental insurance.

NOOOOO, not the teeth!

I hear banjos.

-D.

I need help making substitutions on this. I have a Concept 2 rower that doesn't have a working monitor, so what would be a good row for time that would equate a 400m run?

Thanks for the 'Burgener warm-up' video. I can not get enough instruction from world class coach, Mike Burgener. Also, thank you Sage.

The best advice to date for substitutions is on http://www.mitymous.net/weights/xfitfaq.htm

3.2. How does running compare to rowing, biking, etc.?
To compare the different aerobic exercises, pick a comparable time interval. For example, if you run 400m in 90 seconds, then row or bike or jump rope or run stairs etc. for 90 seconds.

Don't show me that! Im a hygienist!

Ouchy!

Pretty Ricky got some.....

Awesome lad too.......got his teef fixed and was teaching me Krav Maga a day later....nice moves.

Paul, myself, and Enrique. 45:16 as rx'd. We all went at the same time, not individually. Last person finished at 45:16. Good workout.

-CF Japan-

As designated 14:42.68

New guy here, seein how I compare. On a treadmill and bench at home-
17:09....

21:05. Used 75# for BP (BW=127). Runs accelerated to 6:58 min/mi by the last round. Finally feeling healthy again! Worked on my kip and managed to get 3 consecutive kipping pullups. I am amazed at how much faster this is than my usual double swing. The new kip still feels a little strange - I just need to keep practicing. Looking forward to some faster times on pullup wods.

16:31...but I rowed & did standing DB shoulder presses with a much lighter wt.

Did WOD from the other day, this one will be done tomorrow.

Clean and Jerk
135,145,155,165,175,185,185,195,195,135

Felt pretty good until the 195 sets, hit myself in the chin when split jerking it up the first time but still locked it out. Second time around I felt my shoulder twinge when I did the split jerk.

bench press 125#
run 400m
5 rounds= 19.25.39
1) 1.03.70 2.14.95
2) 1.43.03(18-3) 2.05.16
3) 2.13.69(13-8) 2.09.15
4) 2.21.74(13-8) 2.09.48
5) 1.21.39 2.03.10
last set of bench press not all the way to chest..arms are toast

Long time listener; first time caller.
20.23 as RX'd

wod: 15:54

good stuff

thanks,
Josh

20:05

I only used 115# for the bench press. Shoulder still recovering from tendonitis. Shoulder feels a bit tweaked right now.

I ran out side around my neighborhood. The course is a little longer than 400m.

Oh, and it's 26° F outside right now. I had a tough time warming up on this one.

22:00 (95# for BP)

20:47

18:23 as rxd.

CFWU x3
BW 202
18:40 as Rx'd. Tough time fighting for a bench at commercial gym - some lost time there.

Hint to conventional workout folks: A flat bench is not a place to do 1/2 hour of stretching followed by 1 set of bench. Drives me crazy.

19:10. Last set failure at 16 reps. Fun wo.

Meanwhile...

Women's WR in C&J 48kg class yesterday.

108lbs c/j 258lbs (!!) for WR.

http://www.chinadaily.com.cn/english/doc/2005-10/31/content_489161.htm

C

21:19

subbed 115 for bench press

My ankle is still tweaked, so I'm goint to need to c2 in place of the run. The down side is that I have a c2 at home...no c2 at the gym, so I'm going to sub push-ups in place of the BP. BW = 220, so elevating my feet 12" or so should give me 135 or better.

Tyrone, I'm going to go with 500 meters as a substitute for a 400 meter run. Since you do not have a working performance monitor, go with 2 minutes at what you would consider a hard effort. If you are a strong rower, you can adjust down to 1:45. If you are new to rowing, go with 2:15.

At the track, I would typically hit a 400 between 1:35 and 1:45, and I'll c2 a 500 around 1:40, so the math seems to work.

Globo-Gym folks...I've found it worthwhile in the past to sub a standard flat DB chest press in place of bench press. You tend to not get the same yahoos over by the DBs, and if your gym has multiple flat benches it's easy to kidnap one (and the appropriate DBs) for a few minutes and hide the whole setup in a quiet area. I also happen to really like the extra ROM and instability that DBs provide. YMMV

Those Power Rings are sweet! $80 after shipping is still a chunk of change though. Anyone got the receipe for homemade rings that circulated on the CF site awhile ago?

I did yesterday's WOD this morning.....ouch

subbed 25# plate thrusters and 25# plate swings for the wall and slam ball.

20:15

Used 95# for the bench. Used a treadmill so I had to keep spinning it back up to speed, didn't quite feel like I was able to puch this routine to the limit.
Finished around 21:00, not sure cause I forgot to stop the watch...

26 minutes. Slow.

First set of BP with 135#, then had to drop to 115# to finish sometime today. Guess I need some more mother@#$%^^ bench days.

What do you people think of doing pushups with a weighted backpack as a sub for bench press? I want to do this WOD at home but have no weights or bench there.

20:37

400m run
135#x10

I only did 10 reps per set instead of 21. I didn't get a chance to check out the website and my workout partner mistakenly told me it was 10 reps x5. I guess I should thank him.

Time 21:21
Just found this site the other day. Love it!!!
I only did 95lbs for the bench, (still suffering from my first wod)and ran on the street.

Thanks

Love the exercises, don't like the masochistic stuff

I hate benching

Time 22:10

wow I love this site, only been here 3 weeks and can already see improvments. Well not with my running, but over all.

34:48

As Rx'd 18:26

Thanks CF HB for the hammer job!

Keep 'em coming Coach, this one was fun.

Doc B you're still my idol. Keep it going.

22:14. Felt like I was hit with a hammer this morning. Yesterday's workout was one of the harder and better one's I've done since starting crossfit. For those of you who don't have a D-ball, I recommend it. First set of bench straight, the rest were done in groups of 7.

Hi all,
Workout as follows
{DB swing and eccentric/concentric thruster (two 25# db's)x10, Basketball push-upx10, and body extension (from knees)x12}x10. Duration 20:05.

As Rx'd (broken sets) 37:00

For the bench press I used a flat bench with 15# dumbbells.

31:55

All sets were broken on the bench. The last rotation ending with 1 or 2 at a time. Sub'd 1:30 stair runs for the 400 meters.
32:01
My wife is so impressed with the results I'm getting on CF and the Zone that she has started the Zone in earnest and is working her way up to do a WOD.

This is my first day starting here. I've been lifting/workout for 20 years. Not feeling like I'm getting anywhere. I also tried running the other day and the word is 'tried'. I'm 42 years old and weigh about 210 pounds.
Well I got through the workout pretty good this morning in 21:10. Bench Press went well but the 5 round was tough.

WOD was totally messed this morning. Have no idea what my time was, guessing around 16-17 minutes, including interruptions.
First 3 sets of bench were done on an incline bench, not a flat bench to be found anywhere.
At one point, I was told by what looked to be a 65yr old man, in very clear terms, to get off HIS treadmill, as he had signed up for it. This of course led to words, as my otherwise good nature was somewhat strained.
Thought I saw a free bench, threw some plates on a bar.
"Excuse me sir, I was going to use that bench"

GRRRRRRRRR

How much more intimidating do I have to look to get some respect! :)

Steveo

41 YO Male 188 lbs
135x21x2
115x21x1
95x21x2
row 400 x5
23:46
Bench burn out fast no spotter

Steveo,
Deadlift their car to another parking space and turn it sideways.

That should give them pause.
Also, quit smiling so much when they harrass you.

Nice...two rest days in a row:)

as required
15:26

27:22, my first complete WOD.

I hate benching too. My last 3 BP sets were very broken.

24:40 as rx'd. Not much of a bencher.

Ray

40lbs each dumbell
500m row: 1:42.7, 1:43.0, 1:43.3, 1:43.4, 1:43.9

Felt pretty ropey on the last 500m row

28:30 as Rx'd

Still, after 18 months, my every weakness is exposed on a daily basis.

18:23 as rx'd

24:36
500m rows
115#BP

Steveo,

Another good approach is to warm up your day with some nice heavy deadlifts, I find powerlifting of all kind brings about respect like nothing else. People seem to respect you a little more once you start lifting double their bodyweight....

Subbed 4-minute exer-bike ride for 400-meter runs. That's 20-minutes there.
Only 1st set of bench presses unbroken.

Total time- 29 minutes

19:00 as RX'd. I'm a slow runner, but the bench was cake for me(former powerlifter).

14.34.Really went for it and felt strong. Paced the 400s well which I never normally do being a former sprinter!

24:14

17:05

last 2 bp sets broken 1x at rep # 15
treadmill runs w/ 1.5 incline

~24 minutes as rx'd.

treadmill 8.0, 8.5, 9.0, 9.5, 10.0

almost got the weight stuck on my chest a few times.

As rx'd 17:49

Lots of room for improvement and to push harder.

Completed
1 round 400 meters 21 reps 135 pound bench press
4 rounds 400 meters 21 reps 95 pound bench press
21:30

my worst effort yet.
should have gone a little lighter on the bench.
dropped it on my chest a few times. after round three when i could not even lift it once i switched to push ups as i had to get back to work.
40:27
subbed 90 sec of rope jumping for the run.

35:01 - first WOD in about a week - still feeling the pain of bruised ribs/abdominals so took it slow - not that I wouldn't have done it any faster...
rd1-135@21 + 425 = 3:43
rd2-135@15/6 + 425 = 4:44
rd3-135@8/7/3-2-1 + 425 = 6:32
rd4-135@6/4/3-1/3/2-1-1 + 425 = 9:24
rd5-135@5/3/3/3/2/2/2/3 + 425 = 10:37

Five rounds for time:
135# Bench press, 21 reps (broken)
C2 500m (1:47/1:47/1:48/1:48/1:47)
TOTAL TIME=23:14 (3:47/4:30/5:01/5:10/4:46)

Nice omen. Got my rings today!

In the process of moving into a new (first) house with my new wife (who bought me said rings as a wedding present) so that I can set up my long wished-for garage gym. I told her bedrooms were optional, garage not. We found one with both..and a tree in the front yard for me to gymnastise on. Loving life.

15:55
runs on treadmill @9.0 MPH (maxed out)
first 3 sets on bench unbroken

I think I could have cut a min or 2 off my time, but the transitions took to long. Tired, but nothing like "Kelly" or some of the other sprint WODs

Hey all, what would coach say about adjusting the weight to be in proportion to BW. My reading suggests that the weights are designated assuming a 175 lb male. Wouldn't you increase the weight proportionally if you are heavier and decrease it if you are lighter. i.e. multiply your BW by 135/175 or .771. Doesn't this apply to all the WOD?

33:30
Did benchpresses with 55#
Running times: 2:20, 2:15, 2:15, 2:16, 2:25

Delaney Henretty,
you can do that, but if i were you, id only increase the weight if i could do this one as Rxd under 15min (thats based on the top times of others). in other words, 135# might seem light but when youre doing it 105 times and running 1.25 miles in less than 15 minutes, it feels a lot heavier. WODs are about all aspects of fitness, not just strength/strength endurance. search 'Power Output' on the Message Boards for related threads.

cfwu x3

focus: BS
10x95/10x115/8x135/3x5x155/8x135...all focusing on form.

WOD: 18:27...runs on treadmill. ive said before, ill say it again...i hate treadmills.

This was my first Crossfit workout. Wow!! It really kicked my butt. I don't know what my time was but I know I was crawling when I was done.
Roper

cfwu x 3
WOD 29:25

My left shoulder was not very happy with me. All sorts of tweeked. 135 pounds never felt so heavy. Runs were done at 7 to 7.5 mph on treadmill.

14:50 I subbed the bench with pushups (feet elevated 20 inches) Is that a good sub? I did it at home so I didn't have a bench.

Hi again,
Lisa's workout
Wall ball (8') and ball slam (minus the slam); 50,40,30,20,10. Duration 12:00.

Run:YMCA-SeahurstPrk(Beach/sand)Time: 50.43min

REST 10 min

2X 20-ea. arm 60lb Snatch
1X 10-ea. arm 60lb Snatch TTL:50ea. arm
2X 20 Pull-Ups
1X 10 Pull-Ups TTL: 50 Pull-Ups
2X 50 Push-Ups
1X 30 Push-Ups TTL: 130 Push-Ups
2X 50 Crunches TTL: 100 Crunches

19:17 with about 20 second transit time between bench and TM, and I also did 21 pushups on the last bench set because I was wasted on the weight.

Subbed 500m C2 row. 135# BPx21. Five rounds.
24:00
Rows: 1:46, 1:53, 1:57, 1:57, 1:58. Slow.
BP: Rds 1-3 unbroken. Rd 4 broken. Rd 5 very broken. Can't move arms very good right now.

Sub'd push ups (no bench yet). 18:20.

As Rx'd bench 135 all sets, treadmill for the 400 lost a little time in transition from one to the other:

11min 6 sec

Loved the WOD !!!

28:45 as Rx'd. Runs were pushed up fast to compensate for the miserable time I was having on the bench. Bench press sets took 3-5 minutes on average. Pathetic, I know.

Not looking forward to my DOMS after 105 bench presses at 90% bodyweight.

-D.

Executed WoD as Rx'd in ~36:00. (too much rest?)
-Additional 4 sets of box jumps, sit-ups and back extensions.

Had to sub a c2 x 500m, and because the c2 is at home, had to do weighted pushups.

c2's were 1:47/1:52/1:42/1:47/2:00 (with puke in my throat)

PU's were 21 x 3, then 18+3, 15+6, 10+5+4+2.

That was a sneaky-tough WOD!

Time: 17:10

Lance, BW 202
13.43:42
Alan
17.16

As perscribed.

Off-topic, I did some of the drills from the 'Combat Gymnastics' article in the new CFJ. To my surprise, I was able to do most of the "Intermediate" and several of the "Advanced" drills. That's without any formal gymnastics training, just a few years of this stuff; A solid testimonial to the effectiveness of this program.

-D.

Did first set as rx.
middle sets switched to 50 lb dumbbells.
last set 40 lb dumbbells.

all sets broken

24:13

did today's followed by saturday's...40:28 for this one...probably should have dropped the weight to go faster, but i'm stubborn, and my runs were better...8mph @ 1% incline...

WOD 16:49
Got some "look at that idiot" stares sprinting from the treadmill to the free weight area.

Still sore as hell from cranking out "Jonesworthy" yesterday.

It hurt to take a freakin shower.
Great WOD Coach!

as rx
20:45 runs are definitely getting better!

this reminded me of a workout i used to do back in high school, 10 sets of 10 rep bench and squat. that added some real beef to my frame back then, all of two years ago.

I have not benched since then either (excluding floor presses) so time was slow. not formely timed but my estimate was in the 14-16 minute range.

It seems there is somthing to having a nonfluctuating schedule because all my runs today were faster than they ever were during the summer when my schedule changed constsntly. fastest recorded 400 during summer 1:20, slowest today 1:22, fastest today was 1:03. big difference!!!!

First CrossFit workout I DNF

My swollen ankle tells the tale

Troy-16:30 as RX'd, Treadmill transitions rob your time.

28:09 as Rx'd.

Trevor s. as rx'd time=21:46

26:20 as written

-Jeremy

25:27

Sub'd 2 minutes jumping rope for each 400m run.

All bench press sets broken.

My workout room is very small and cluttered. Had to move the bench every time I transitioned from BP to skips. I lost a little time because of this (probably not a whole lot though).

As rx'd except ran 482 vice 400 meters.
rd1 unbroken 135# 37 sec, run 2:04
rd2 1:12 run 2:07
rd3 1:44 run 2:09
rd4 2:18 run 2:19
rd6 2:25 run 1:55
Total 18:50.66

Me and Julian sharing a bar (back and forth, then run together), 28 and change.

++
++

15:50
sub 115 for 135 bp
street running

wu=stairclimb 10 min with one peak
xfwuX3 not dips
end with 50 ring dips,1:30 of hstandss:

no pressing for a while thanks to the sad clown on my shoulder... running a lot on my own... kept going with the ME + power endurance.

Split squat 30#dbs x10 x10
Close stance G.M. 135# x 10x 3

Jonesworthy: 16:30

good stuff... must eat now.

First Team posting of the Orange County Crew. We are still getting used to the soreness. So we have gotten as many close friends to do it as possible!

Sarah 65lb,55,45 x 3 -18:54
Julie 55lb - 15:40
The Flow 85lb, 75, 65,55 x 2 - 15:30
Justin 135lb - 19:50
Rett 135lb 20:23
Mr. Clean 45lb,55,65,75,95 - 16:45
Troy 135lb - 24:10

We are about a month into training as a group. We shake our heads daily realizing our mistakes in weight selection and having been swept up in the madness in the first place. We love it! Two members are AWOL and one is in France and claims to be keeping up.

Used 90 lb barbell, first two sets unbroken, the rest broken in half. Ran on the treadmill. took me 26:00 to complete.

20:38 as Rx'ed
First set of BP unbroken

23:55 as rxed

had to sub 2 50lb dumbells on the bench - love that wobbly feeling

can anyone advise me on a weight ratio when subbing dumbells for a bar?

16:55

thx bass

At stupid hotel gym. WOD took me about 19 min to complete, however:

1) I was using the idiotic nautilus machine for bench as there were no free weights. Set it to 8.5, which sort of felt like 135#, but was probably way easier; and

2)Only first round was done on treadmill as some outrageous dork got on the sole treadmill between my sets and started WALKING SLOWLY AND TALKING ON HIS MOBILE PHONE. I almost lost it. Was forced to use ridiculous elliptical trainer which I spent the first minute or so trying to figure out how to operate. I did all subsequent rounds on elliptical machine set at '12' for 2 min, using legs only.

In sort of a cranky mood due to business and travel. CF helps a lot, though.

Tariq

Sandy 19'27
Lucas 20'20

Time 25:30, broken BP sets after third rotation, stayed with 135lb. Added shoulder press for future hspus, continued perfecting form for over head squats. Thanks guys

Wow...

3 x CFWU
26:28 sub ground for bench. (good sub. thanks russ)
1 x Turkish Get-up

WAR EAGLE! CF Auburn

24:50 as rx'd...lost my bench after round 3...used 60lb db's for last 2 rounds. Transition time to get to the treadmill and get up to speed slowed me down.

what seems to be the consensus on these types of WOD's
lower the load on the bar so the metabolic effect is still present and you finish sub 20 or slog it out with described weight regardless.
I found the bench really slowed my down as after the first 10 the rest were down in threes at most.
thanks

24:53

BP Kicks my ass.

41:21

Sb'd 40 sdhp for 400m run
20 pushpresses @ 75 # for bench

I'm all phobic about doing benches. People tell me I'll get more out of Military presses.

I actually like the challenge of subbing sdhp for the run. Legs are my strength, and this really worked my upper body. I need that more now, since I identified my upper body strength as my weakness. But could a senior member give me feedback on my push press sub?

PS. My rhythm was hella broke up.

Best,

T

25:40

Bench-press broken after the first set

Performed this WOD using a treadmill and times reflect the lag of getting the machine up to speed.

Mike: 135#, 20'05"

Lindsey: 55#, 22'35"

25:54 w/ varying weights
set 1 - 135
set 2 - 115
set 3 - 95
set 4 - 105
set 5 - 115
My bench needs some serious work...

Used 55lbs (BW=106lbs)
Treadmill at 7.2 for all 5 runs
28:01

Thanks for the Burgener w/u video.

14:42

5 rounds
135# Bench
sub'd 1:45 on the heavy bag for each 400M run

Finished with 50 x 20 # DB thrusters and 50 X 11# slam ball (in 3:35).

recovering...

10 minutes of:
5 pullups
5 ring dips

10 minutes of:
5 bar dips
5 pullups

thanks!

bw = 167
15:30 as rx'd
1st 3 sets 21 unbroken reps on bench
real running between sets, kills me.

45 lb DB bench press (90 lb total)
Running as Rx'd

22:46

OC Crew, represent!

I think they're the crew in HB, but I could be wrong. Props from Anaheim.

me: 28:20 Subbed 500m on the C2 for runs. That hurt.
Sold out (see Matt G.'s terminology) on the last couple of rounds of rows and got my splits down in time.

Now to chase away the trick or treaters.

16:04

BP: 45# BW: 115

I knew I couldn't knock this out as Rxd and I wondered whether to drop the load or the reps. Went with the reps.

135# Bench 21, 21, 15, 9, 9
Run 400m (probably a little farther out my door and around the bowl.)

29:21

~20 minutes (forgot timer)
135lb/400m
21-15-12-8-8

Need to step it up alot more next time.

29:16 as rx'd
Bench sets broke after first round.

25:00, biked instead of ran, biked 1:30 which is about my 400 time, forgot my shoes so would rather look like a dork on the bike than try to run in dress shoes.

Sub'd 450m rows for 400m run.
1st & 2nd round, 110# for BP
3rd - 5th round, 90# for BP
20:04
Found that BP was another weakness developed during my near 2 mos. layoff.

Subbed push-ups for bench press (no BP at the track):

10:55

Would have had to reduce weight on BP anyway. But since last two sets of pushups were broken, this was probably a good sub for me. Maybe should have done decline pushups.

15:30
Lost a lot of time in transition.Awesome wod. It felt good to bench something. I forgot what it felt like to run when you can't move your shoulders.

BW 188
5 Rounds
135 Bench Press x 21
Squat x 50

Time 30:30

Broken benches killed time.
Subbed squats for runs since leaving the bench meant not getting it back.

22'10"
Used 25 pound dumbells for bench press.

Oops, that was 55# for my benches. Hey, every 10 pounds counts . . .

didn't have any of that equipment and felt like running.

3.7 mile run 21:06

Group Moffett completed the WOD in 18:30:47, after the first round of benchpress the reps were 15 reps + 6 reps to equal 21.

20:54, bp broken, rough equivalency on the 400m: subbed stairs

20:40
Subbed 2x65# db press for bench (shoulder issues).

Wife: 20:10
Subbed 2x30# db press for bench.
Ran 1st 2, elliptical for 1:45 2nd 2, ran last 1.

32:26
55# bp

21 pushups (250 lbs bodyweight)
400 meter run
5 rounds
approx 30 min

crossfit tikrit:
mfbunch:16:13 total time, used treadmill + 95lb bench mod, still had to break up sets
-my suggestion to avoid all the crowds and unwanted interruptions at a normal gym is to go during non-peak hours if available-there usually are not a whole lot of folks at the gym before 5:30 am, did not have to wait at all.

Time: 34:31

First set of BP was unbroken. Second was broken 18,3. The rest were broken.

My time was killed because the track is located on the 3 floor mezzanine. Probably lost 5-6 min. going from bench to track.

"what seems to be the consensus on these types of WOD's
lower the load on the bar so the metabolic effect is still present and you finish sub 20 or slog it out with described weight regardless."

I have the same question: Is it better to lower the weight or just slog it out witht he prescribed weight? I subbed a 90 lb barbell and it took me 26 minutes. Had I gone with 135, it would have taken me a year and a day, which seems to me would have cause too much rest between the runs.

Any guidance would be appreciated. Thanks

17:11 as rx'd

16 minutes
Bench press at 90 lbs, running at 9.7 mph

43:44

some time lost from bench to treadmill and getting treadmill spun up

also very slow on bench
1st rnd 10,7,4
2nd rnd 7,5,5,4
3rd rnd 5,dropped to 115, 7,7,2
4th rnd 7,4,4,4,2
5th rnd 4,dropped to 95, 7,5,3,2

all runs in the 6:08 - 6:19 per mile area

AndrewB - shouldn't that say "Loving wife" instead of "Loving life"?

BP at 105lbs. 135 is almost more than I weigh, so I figured it'd be best to drop the weight a bit.

Time of 25:00. Good effort, ran as hard as I could, but the bench press just slowed me down way too much.

20:36

70# bp, ran outside

Oh goodness, it's ben a while.

Done as Rxed. Not sure if I should have increased the weight due to BW of 243lbs.

16:49:90

For those asking about the weight -- better to lower it and push through fast. As you continue w/Crossfit, you'll get stronger and you can increase the weight while keeping your speed up.

this hurt. 33.17 and i only did 6 reps on the last set before dumping the weight and doing 21 with just the bar. coach wins..................again

14:43 as written I had a two mile warm up.

31:46. used 95-lb on bp. 10 min elliptical warm up 12/12.

shoulders still screaming from yesterday.....as rx'd, broken sets after 1st: 19:21

Bench 2 full sets, then 2 broken sets of 21, then one set of 5 (burned out)

Substituted 1:30 jump rope for 400m runs.

Total time 20:30

first set of bench Rx'd after that got lighter and lighter. This one was a killer Coach.

Forgot to post time: 29:12

22:11

Started w/ 75lb (for 3 reps), went to 65 (for 16 reps), then lost bar on chest, couldn't get it off, and went to 55 for the rest of the WOD.

Run was 4 times around big gym at school.

Goal was 20:00, but felt great on the running. BP was broken into sets of 7 or 8 at beginning, then dropping to 4's and 3's by end of set.

Used rx'd reps but adjusted weight to 95lbs.

3 sets unbroken bench press; last 2 sets broken up almost in half.

Treadmill was located right beside bench so hopping on and off was easy and there was no time wasted between exercises. Best time for 400 meter sprint was 1:22 I think!

Total Time: 14:07:42

Yea Baby!! Smoked me right!!!

Around 25 min. Sets of bench got broken into smaller and smaller numbers. 15, 10, 7, 5, 3.

(BW-160)

Sean,

I think it's better to lower the weight and keep the times low. My goal is to mimic the experience of the Crossfit studs, who finish fast. The theory is that 135# to the studs is like 100# to others, so the metabolic demands will be similar with different weights for different people. I like the mantra given with "Linda": "Storm through for time"!

20:50
8mph treadmill run

man this hurt....

like Dan S. this was 90% of my bodyweight...

time = 31:52.42

bench press was broken like the capillaries on my sternum after that missed rep and subsequent rolling of o. bar down the torso to get it off!

runs at steady 16kph on tread......gotta get a faster tread!

good one......ouchy.

First WOD for me in quite some time. But did this on in just around 17 minutes with 135 lbs bench, and had to jump rope. No other options. The bench was easy, but my shoulders were burning while jumping rope from the combination of the two.

20:02
Subbed 115# for benchpress on improvised bench, consisting of 2 sawhorses to hold the bar and a 12" sprinkler valve box to rest my back on.

Box also works well for box jumps when paired with a pullup platform! Lost some time getting into the improvised rig, but it works.

First three sets unbroken last two 15,6 and 12,6,3

Runs unbroken, if less than speedy. This WOD helped point out some gains I've made since I started up in the first week of Sept. The first WOD I did that involved running just about killed me, and I ended up walking about half of the run distances. Tonight's efforts were a good workout, but completely manageable. Didn't have to retrace my steps to find my lungs, and that was a good feeling.

as r'xd

17:19

19:50 as Rx'd.

Dang, this was 5 rounds. Got to the gym and thought it was only 3.

16:10 for 3 rounds.

Posting a day late due to lack of internet access.

CFWU x3
WOD :15::19
Previous days WOD :15::09

Had to use yesterday as a make up day. Ouch. Haven't benched since before my shoulder surgeries 5 years ago. Felt descent. BP's unbroken till 4th when I couldn't get it off my chest after the 11th rep. Loved getting the looks as I tossed the bar on the rack and broke out into a sprint. I was spent after doing those two WOD's.

22:28

as Rx'd

25:07 first 21 unbroken run at a 4:32 min/km treadmill pace second and following sets broken much more.

15:21 for 6 sets, just found out about this website from a magazine article about 2 weeks ago, and i love it. Feel like im back at Benning.

jimmie
RLTW

Did this one just after Suday's workout of the wall ball shots and overhead ball slams.

27 minutes

Two good shoulder workouts back to back, smoked.

GRD-Olly

24:17 Somewhat constrained by time and my lack of benching prowess. Subbed 115lbs for 135's for first three sets, and then had to dumb it down to 95lbs.

As Rxd
BW: 160lbs
20:10

16:59 as Rx'd

24:00

Alternated pushups and skipping.
2 x 21 x 65lb backpack pushups
3 x 21 x 55lb backpack pushups
5 x 1:30 straight skipping + 4 x 10 doubleunders + 1 x 20 doubleunder

77.1kg, 9.6b/f.
1st run a warm up, rest of the runs were at 17.2.
First four presses were at 50kg, but at the risk of a nasty injury, they were dropped to 20kg for the last 20:52. Good work out.

First 2 rounds used 65# dumbbells, last 3 rounds were 55#

27:59

135 10 rest 10
2 min jump rope
135 10 rest 10
2 min jump rope
125 10 rest 10
2 min boxing
115 10 10
2 min jump rope
115 10 10
2 min rope
time is not a factor finishing is....

21:58.4

Lost nearly 30 sec each run between the bench and treadmill.

so lets just say 16:58.4, k?

Gabe KILLA!!

There were some really good times on this one- mine is not one of them.

26:28
broken sets on last 4 bench sets, runs on a treadmill, varying from 8.5 to 10 mph.

28:35 w/120lbs for the first 2 rounds and 95 for the last 3. Also subbed 200 jump-ropes for the 400m runs.

Joe (done 10/31)-12:37 with 145# push-ups (added wt to a backpack)

Vanessa (done10/31)-19:33 with 110# push-ups (added wt to a backpack)

Ruby (done 10/31)-21:13 done with regular push-ups

Jason (done11/1)-15:27 with 135# push-ups (added wt to a backpack)

Evan (done 11/1)-22:46 with 135# push-ups (added wt to a backpack)

used 40kg for bench press.
time= 15:13

happy days

BW: 178

Round 1: 95LB x 21 (too light)
Round 2: 115LB x 18 / 3
Round 3: 125LB x 15/ 3 /3
Round 4: 125LB x 11 / 5 /5
Round 5: 125LB x 10 / 5 / 3 /3

Total ( with runs): 23:24

Not too bad -- will up starting bench weight next time.

cfwux3
as rx'd 18:00

18 Min 5 X:
135 pd Bench press 21 reps (first 3 unbroken)
Ran .25 mile treadmill on 1% inc. (go for 9.2 next time)

20:07

85# first 2 sets (2nd broken)
75# last 3, all broken

Guessed on the run

sub row for run

failed utterly in the 4th round after 13 reps. Dropped weight from 135# to 115# to finish

31:50

Sub'd 35# DB swiss ball bench

19:54

screwed up.. did not use heavy enough dumbbell...60 # db and treadmill.. @ 17 minutes.
looking forward to tryingthis one again

15:58 as Rx-ed (except runs were on Tmill)

Haven't benched for a while - first set unbroken, second 14 and 7 then 7's all the way through. First four quarter miles at 11mph then ramped the last up to 12.2. Liked this one.

Cheers, kempie

24:44 and hating every minute of it...actually it was a great workout!
100lb bench, first set unbroken...rest broken

Did as RXD 18:30, absolutely smoked, lost a little time getting from the bench to the treadmill

John 13:31
Jackie 19:37

Both as required.

Thayer: 37:28 benched 67lb; Row 1:47, row 1:54, row 1:53, run 2:02, row 1:53

Sheila: 34:31 bench 57lb, 50.5lb, 50.5lb, 14 w/50.5 and 7 w/ 45lb, then 45lb. Ran 1st 3 sets rowed last 2 sets

Talissa: 27:38 Benched 67lb; all running 1:45, 1:51, 1:45, 1:52, 1:52

Subbed push-ups for bench press.

Runs were at 7:19 pace.

14:55

Shade under 16 minutes. 70kg BP unbroken.

subbed:
115 lb. BP x15 reps of first round only, then did 3 rounds at 95 lb., then lost bench and did set of pushups with feet raised about 3 feet
3 rounds of treadmill 1/4 mi., 0.5% incline, 10 mph then lost treadmill, did 2 rounds of row 500 m, setting 4 (1:50, 2:00)

27:55

lost some time in transitions and deciding on subs but, still, weak chest/pressing.

cfwu X 2
WOD - 21:58 w/ .3 mile runs
cfwu X 2
kinda feel like a puss-puss after reading the other times.

No place to run so......
bp in broken sets -21
squats -40
5x
20:53

Getting back into it,
34:27

34:00

Had problems with tread mill shutting down on me. Had to run upstairs.

49 minutes

The last set I had to drop down to 115lbs. Happy I kept it under and hour. God I need to work on my running.

20 flat...nice w/o.

17:44
rnds 4 & 5: 14 - 7 bench
ran on treadmill

23:30 as Rxd
4th and 5th sets done w/ 115# BP

20 min flat.
first 2 rounds at 95 lbs, last 3 at 100.

19:30 with no changes. First two sets were unbroken. Next 2 split at 11 and 10. Last one was all over the place.